3 Ways to Make Your Workout More Effective

(Without Breaking a Sweat)

Making it to the gym is hard enough—never mind fueling up on the right foods beforehand and doing the appropriate stretches after the fact to optimize effectiveness. But as Self points out, a few subtle lifestyle shifts will allow you to the reap the benefits associated with restructuring your entire workout, minimal effort required. Here’s what the magazine recommends doing in order to get the most out of each and every workout:

Drink one cup of coffee 30 minutes beforehand. According to dietitian Jessica Cording, this simple habit stimulates your central nervous system, giving you an added boost in your morning class. “In addition to a performance boost, it can actually make exercise feel more enjoyable,” writes Self. Stick to under 200 milligrams of caffeine to eliminate health risks and avoid that dreaded jittery feeling.

Walk into the gym with a plan. Wandering around aimlessly between exercises allows your heart rate to drop and adds time to your workout. “A clear plan is your secret weapon—knowing what you’re doing and why is half the battle,” Jarad Kaplan, founder of Studio 26, told Self. “Know what exercises you’re going to do, where you’re going to do them, and in what order.”

Listen to a workout playlist. Anyone who’s ever listened to Workout Pump-Up or Studio to Street Jams while hitting the elliptical can vouch for this one. Not only does pump-up music distract you from staring at the clock, but it can also give you an added energy boost when you need it most.